The question often arises: how much should triathletes focus on training in their time trial (TT) bike position? It’s tempting to think that maximizing time spent in aero is the key to bike leg success, especially when considering the specificity of training. While understanding your “TT position FTP” certainly provides valuable insights into your limits in that posture compared to a more upright one, triathlon, particularly for half and full Ironman distances, isn’t a maximal effort TT. Race pace on the bike typically falls within the endurance to tempo zones. Therefore, a more effective strategy emphasizes raising your overall Functional Threshold Power (FTP) and separately adapting to the TT position, rather than exclusively training in an aerodynamic posture to boost your aero-specific FTP.
This perspective aligns with the experiences shared by cycling training experts like Chad Timmerman, Jonathan Lee, and Nate Pearson. In discussions around yearly training planning, they’ve highlighted the motivational and consistency challenges that arise from relentlessly training in an uncomfortable TT position. Prolonged discomfort can significantly hinder your enthusiasm and discipline to maintain a rigorous training schedule over months. Their recommendation, particularly for those finding TT position training demotivating, leans towards prioritizing comfortable base training and incorporating focused periods to adapt to the Tt Bike setup. This approach ensures consistent training volume and allows for specific aero adaptations without sacrificing overall training adherence.
So, what does this mean for your training plan? A strategic approach would be to complete a solid base phase, such as Sweet Spot Base II (SSB II), before transitioning into a half-distance base, build, and specialty program. SSB II is beneficial as it introduces training intensity variation, providing a break from solely sweet spot work. Jumping directly from SSB I to a half-distance base might lead to prolonged periods of sweet spot training, delaying the introduction of necessary workout variety. Introducing variety earlier can be more beneficial for sustained progress and preventing training monotony.
Beyond cycling, remember the crucial role of running and swimming in triathlon. If you’re already experienced in these disciplines, maintain them throughout your SSB II phase with easy mileage to ensure consistent training across all three sports. If you’re newer to running or swimming, SSB II provides an opportune time to establish a regular routine and gauge your current fitness levels in these areas. Consider incorporating activities like a winter half marathon into your training, but be mindful of the cumulative training stress score (TSS) from both cycling and running to avoid overtraining and ensure balanced development across all triathlon disciplines.
